10 Diet Tips To Control Cholesterol:
Cholesterol is blamed for heart disease, but the reality is that cholesterol is a 100% essential component for keeping our body healthy. However, not all cholesterols are the same, there are some good and some bad cholesterols in foods.
High density lipoprotein or HDL cholesterol, also called "good cholesterol", is needed to make these hormones, vitamin D and cell membranes. However, high levels of low density lipoprotein or LDL cholesterol, commonly called "bad cholesterol", can lead to the risk of blockage.
fbtw
To keep the heart healthy, it is important to maintain a balance between good and bad cholesterol and for this we need to take special care of our diet.
Here are some diet tips that can help lower bad cholesterol:
1. Diet rich in green vegetables
Plant foods do not contain cholesterol.
Plant foods do not contain cholesterol.
Remember that cholesterol is found in all meat-rich foods, including lean chicken, fish, egg yolks and other meats, as well as full-fat dairy products.
In contrast, plant-derived foods, including coconut and palm oil or margarine, do not contain cholesterol. (However, they also contain saturated fat content, which is considered equally harmful.)
You do not have to give up meat altogether, but include white meat in your diet and limit your intake of red meat or lean meats.
2. Start the morning with garlic
Start the day with one or two pods of raw garlic.
Start the day with one or two pods of raw garlic.
Start the day with one or two pods of raw garlic. (Crush and eat them for maximum benefit) as they are full of sulfide compounds, which lower cholesterol and at the same time help to widen the blood vessels, clearing the arteries.
Also Read: Eating Garlic-Onion May Reduce Colorectal Cancer Risk: Study
3. Vitamin E.
Try spinach and boiled eggs made in olive oil
Try spinach and boiled eggs made in olive oil
15 mg of vitamin E is needed every day, it is an antioxidant that protects your arteries from hardening due to cholesterol.
Make sure you consume enough of it.
15 gms Sunflower Seeds (5 mg) + 15 gms Almonds - Approximately 8 (2.5 mg) + 1 1/2 cup Spinach (6 mg) + 15 g Peanuts (1.2 mg) + 1 Egg (0.5 mg) should be consumed daily .
fbtw
Also try spinach and boiled eggs in olive oil. This simultaneously ensures three excellent sources of vitamin E.
Also read: What are the benefits of olive fruit and oil?
4. Saturated fat is not your enemy
Do not completely eliminate saturated fats, but limit their intake.
Do not completely eliminate saturated fats, but limit their intake.
Eating a limited amount of butter and ghee does not increase the risk of heart disease.
New studies have disproved claims that saturated fat leads to heart disease. So new studies show that there is no need to shut down saturated fat completely, just focus on its amount.
Also read: Ghee - eat or not eat? Expert is telling
5. Bad Trans Fat
Include 5 to 6 seasonal fruits and vegetables a day in a diet to increase antioxidants and reduce cholesterol.
Include 5 to 6 seasonal fruits and vegetables a day in a diet to increase antioxidants and reduce cholesterol.
Trans fats increase your bad cholesterol and reduce good cholesterol. Foods that contain hydrogenated oil or partially hydrogenated oil include packed snacks, chips, bakery fuds and some margarine.
Before eating packed food, read the label carefully and cut the fried food into the food.
fbtw
Pomegranate is filled with polyphenols - antioxidants that protect the heart, including lowering LDL cholesterol. You must eat this fruit at least three times a week.
Include sufficient amount of vitamin C in your diet. Amla, citrus fruits, capsicum, broccoli are the best sources of vitamin C.
Include 5 to 6 seasonal fruits and vegetables in a diet to increase antioxidants and keep cholesterol low in the body.
fbtw
6. Eat an apple daily
Pectin present in apples is a form of soluble fiber, which helps in lowering cholesterol.
Pectin present in apples is a form of soluble fiber, which helps in lowering cholesterol.
Everything you've heard about Apples is perfect. It is actually a fruit that is very beneficial for health.
Pectin is found in apples, which is a form of soluble fiber. It helps in reducing cholesterol and the antioxidants present in it prevent oxidation of bad cholesterol and thus the plaque is also very low.
fbtw
7. Use Smart Snacks
Eating almonds reduces LDL (LDL) and cholesterol.
Eating almonds reduces LDL (LDL) and cholesterol.
As a snack, you can use muffins (and other carb rich snacks) with almonds, which help to keep your heart healthy.
Research shows that eating almonds reduces the number of LDL and total cholesterol, and also helps in reducing belly fat.
Also read: How beneficial is almonds for the heart? Know what doctors say
8. Don't miss breakfast
Don't forget to have breakfast.
Don't forget to have breakfast.
Stop blaming eggs for high cholesterol, in fact it is the result of not having breakfast, which increases cholesterol.
So, with a balanced diet and weight loss, you must have breakfast every day. Breakfast is essential for better health.
9. Include tomatoes in diet
Lycopene found in tomatoes is helpful in lowering LDL cholesterol
Lycopene found in tomatoes is helpful in lowering LDL cholesterol
If you already like tomatoes, it's good and if not, make it your favorite soon.
Tomatoes are rich in lycopene and research has shown that lycopene helps to reduce LDL cholesterol. In fact, it is even ten times more effective than vitamin E. If tomatoes are eaten with olive oil or as pure, it is considered to be more beneficial for health.
ALSO READ: Eat tomatoes if you want to avoid risk of liver cancer: study
10. Whole Grains
Eat oats at breakfast
Eat oats at breakfast
Fiber present in whole grains reduces the risk of heart diseases. Because it binds to bile acids (essential for making cholesterol) in the body and helps in reducing bad cholesterol from the body.
So, use multigrain flour instead of brown rice and white flour instead of white rice. Also, use oats for breakfast, barley is also considered good for lowering cholesterol.
ALSO READ: Why is fiber so important for your health?
(Kavita Devgn is a weight management consultant, nutritionist, health practitioner and author of 'Don't Diet'! 50 Habit of Thin People.)
(For more stories on diet and nutrition, follow Health Provider)
0 Comments